12 Low Calorie Breakfast Meals for Weight Loss (350 calories 40P/30C/30F)


The last 12 weight loss breakfasts I ate with my total daily calories and macros at 1500 with 40% protein, 30% carbs, and 30% fats!

Jump to the breakfasts

meal 1, meal 2

I’ve been tracking my meals (healthy breakfasts, lunches, snacks, and dinners) and taking photos for the last few weeks so I can finally get out my next 30 day meal plan, which is going to be 1500 calories.

When I initially lost weight for my first bikini show, I was eating 1200 calories a day for at least 4 of the 6 months I was prepping.

However, after the weight loss, I’ve been able to maintain at 1500 calories a day. That doesn’t mean I’m always successful at maintenance. I’m still working on that. But, I do know if I’m honestly tracking, that I can maintain at 1500. It’s when I STOP tracking that my weight starts to go up. I apparently cant intuitively eat at maintenance. If given a little wiggle room, I’ll always take it too far.

But, since I’ve been head down into getting my next 30 meals tracked and photographed, I haven’t really developed any new and fun recipes. My meals are quite boring, but I thought I’d share some of them here anyway!

-If you are interested in getting notified when this 30 day plan is finally done, make sure you’re on my list! (sign up here)

My 12 high protein breakfasts

low calorie breakfast 350 calories 40-30-30 page 1

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Meal 1 Blueberry Protein Waffles

310 calories 34.7 g Protein, 20.9 carbs 9.4 g fat

This breakfast was made with my classic protein waffle recipe here! Basically egg whites and protein powder! So easy and delicious! I added a little peanut butter, sugar free syrup, and whipped topping to get my calories up to 350.

Meal 2 Omelet with berries & yogurt

336 calories 32.2 g Protein, 28.7g carbs 9.1 g fat

Most mornings I have an omelet (egg whites plus some thin sliced cheddar.) Lately I’ve been skipping the high priced thin sliced cheddar and just started using 1/2 ounce of regular cheese. Much more affordable, but definitely not as convenient!

I added yogurt and fruit to get to 350 calories.

Meal 3 Scrambled Eggs & Toast

35 calories 34.5 g Protein, 28.2 g carbs 9.9 g fat

Classic scrambled egg, heavy on the egg whites. But then I added two slices of 45 calorie Sara Lee low calorie white bread. Why have one 100 calorie slice of bread when you can have two! It just FEELS like I’m eating more. LOL

Meal 4 Blueberry almond protein pancakes

338 calories 35.2 g protein, 32.5 2g carbs, 9 fat

A pancake made with protein powder, egg whites, and a banana. (recipe here) I added turkey bacon, almonds, sugar free syrup and blueberries to get the calories and macros higher.

low calorie breakfast 350 calories 40-30-30 page 2

Meal 5 Raspberry protein crepes

355 calories 32.7 g Protein, 34.1 g carbs 8.8 g fat

This is a basic crepe recipe (nothing fancy), but I added the protein powder to the filling to make it taste like frosting. I think they turned out fabulous! You can get the crepe recipe here, with my protein filling.

I also added raspberries and whipped cream, because that’s what I find most satisfying at breakfast.

Meal 6 cottage cheese pancakes & cashews

345 calories 36.5 protein, 27.5g carbs, 10g fat

This meal was the same protein pancakes I always make (equal parts oats, cottage cheese, and egg whites- recipe here), but I added cashews, sugar free maple syrup and turkey bacon on the side.

Meal 7 Egg and avocado sandwich

360 calories 34 g Protein, 22.4 g carbs 14.5 g fat

This is a breakfast sandwich with the 45 calorie sara lee bread. Then topped with some avocado, cheese, egg whites, and an egg.

Meal 8 Scrambled eggs & Strawberry oats

355 calories 33.9g protein, 30.2g carbs, 12.3g fat

Classic scrambled eggs, but these were seasoned with the Feast Mode Ranch seasoning. If I have some in the cupboard, I will put that on everything! I don’t always have it though, because it’s not cheap. But if you do, try it on eggs!

I combined the eggs from this breakfast with some oatmeal and strawberries.

low calorie breakfast 350 calories 40-30-30 page 3B

Meal 9 Omelet, toast & strawberries

347 calories 36.7 g Protein, 27g carbs 9.6 g fat

I feel like most of these meals really don’t need an explanation, but this breakfast was egg whites, egg, cheese, toast, and strawberries. If you’re curious what I put on the toast, it’s just butter flavored cooking spray. I’ve been doing this for YEARs and I really like it! It tastes like buttered toast to me, without the calories.

Meal 10 Breakfast burrito with Veggies

321 calories 32.9 g Protein, 26.1 g carbs 9.8 g fat

When making a breakfast burrito, or anything with a tortilla, I like the Mayas 80 calorie tortillas. I realize there are some with “fewer” calories, but I find those to be deceiving as they are usually subtracting fiber calories to get a lower number. Anyway, the Mayas are delicious, and just regular tortillas, just made smaller (but not too small!)

I filled this breakfast burrito with egg whites, egg, mushroom, spinach, bell peppers, onion, and cheese.

Meal 11 Omelet with chia Maple oatmeal

352 calories 32.7g protein, 25.8g carbs, 12.3g fat

I added chia seeds and sugar free maple syrup to this oatmeal! It turned out delicious! A side of eggs, egg whites, and cheese gets our protein all the way up to 32.7 grams for this breakfast.

Meal 12 Peanut butter protein pancakes

344 calories 37.3 g Protein, 27.3 carbs 10.4 g fat

And finally, these protein pancakes with banana, protein powder, and egg whites. Topped with peanut butter and sugar free maple syrup.

So, those are the last 12 breakfast I’ve eaten and added to my upcoming 1500 calorie meal plan! I can’t wait till it’s done so I can share it with you. Do any of these breakfasts look like you would eat them?

12 low calorie breakfast ideas- under 350 calories

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